primary joint motions of underhand throw

Primary joint motions of underhand throw series#

At the top of the squat, pull the medicine ball powerfully upward along the body for maximum height on the throw the trajectory of the throw can be vertical or slightly forward, particularly if passing to a partner.

Extend vertically from the knees and hips, accelerating the body upward similar to a squat jump movement and maintain an extended arm position through the jump if enough force is generated during the throw, it is common for the feet to leave the ground.

Descend into a low squat, keeping the torso upright, arms extended and ball in front of the body to generate additional force from the lower body.

Stand in a tall posture and hold the medicine ball in front of the body at waist height.

Medicine Throws Exercise 1: Underhand Vertical Squat Throw

Primary joint motions of underhand throw series#

In this week’s technical feature, we share a series of different medicine ball throws from Plyometric Anatomy by Derek Hansen and Steve Kennelly. When in doubt, always opt for a slightly lighter ball for safety and preservation of movement quality. Finally, the weight of the medicine ball must be appropriate for you and your chosen exercise. Smaller medicine balls may be difficult to catch, but larger medicine balls can be difficult to throw. A ball that is too soft may not provide enough bounce for rebounding against a wall. A ball that is too hard is not only harder to catch but also very stressful on the hands over numerous repetitions.

The ball must be constructed of a material that is easy to grip and also provides some degree of cushioning, or give. Selecting an appropriate medicine ball for chosen activities is an important step in the process. The decision to use partner throws rather than the wall throws depends on availability of equipment and facilities as well as the objectives of the training session. When a partner isn’t available, throw the medicine ball against a solid wall structure to develop athletic upper-body qualities. Throwing the medicine ball back and forth with a partner is a productive and fun activity. Use medicine balls to develop upper-body strength, power, and elasticity through a variety of passes and throws.